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General daily dietary needs |
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Written by Elaine Newkirk
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GENERAL daily dietary needs for the average 29-50 year old.
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Men
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Women
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Total Carbohydrates
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160 grams
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150 grams |
Protein
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40 – 60 grams
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35 – 50 grams |
Fat
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60 grams
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50 grams |
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CARBOHYDRATES
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Gr.
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PROTEINS
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Gr.
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FATS
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Gr.
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Bagel 1 plain
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38
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Beans Baked ½ c
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8
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Butter 1 Tblsp
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11
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| Beans Baked ½ c |
24
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Beef 4 oz lean
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32
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Corn Tortilla 2 small
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15
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| Beets ½ c. |
6
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Chicken 4 oz
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32
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Flax Seed oil 1Tblsp
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14
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| Bread 1 slice |
12
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Cod 4 oz.
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32
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½ & ½ 2 Tblsp
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3.5
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| Brown Rice 1 c |
46
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Eggs 1 medium
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6
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Hummous 2 Tblsp
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3
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| Carrots 1 cup |
23
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Egg substitute ½ c
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16
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Mayonnaise 1 Tblsp
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11
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| Corn ½ cup |
21
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Ice Cream ½ c
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5
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Nut Butter 2 Tblsp
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11
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| Corn Tortilla 2 small |
11
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Hummous 2 Tblsp
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3
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Nuts Raw 1 Tblsp
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8
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| Hummous 2 Tblsp |
11
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Lite tofu 3 oz
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5
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Oil 1 Tblsp
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11
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| Ice Cream ½ c |
29
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Nut Butter 2 Tblsp
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5
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Olive oil 1 Tblsp
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14
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| Nuts Raw 1 Tblsp |
3
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Nuts Raw 1 Tblsp
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3
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Safflower oil 1 Tblsp
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14
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| Pasta 1 cup cooked |
45
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Salmon 4 oz
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30
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Salad Dressg2 Tblsp
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14
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| Peas ½ cup |
11
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Soymilk 8 oz
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7
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Tahini 2 Tblsp
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15
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| Popcorn 3 c |
15
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Tahini 2 Tblsp
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5
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| Potatoes ½ c |
19
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Tuna in water 3oz
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23
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| Squash Winter ½ c. |
11
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Turkey 4 oz breast
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34
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| Sweet Potato ½ c |
14
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Veal 4 oz
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29
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| White Rice 1 c |
57
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Yogurt 8 oz vanilla
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9
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Complimentary Proteins:
1 Medium potato and 1 cup milk = 9 grams
2/3 cup rice and ¼ beans = 15 grams
¾ cup rice and 1 cup milk = 17 grams
1 cup milk with 1 ½ cups bulgur= 28 grams
1 cup cornmeal and ¼ cup beans = 14 grams
1 cup rice and ¼ cup brewer’s yeast = 24 grams
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